Wod 1- 3 back squats @225, 1 rack jerk from behind neck @ 225, 2 front squats @ 225, then 10-20-30-20-10 of broad jump in meters, row in cal, 2-pood kb swings, then 3 back squats, 1 rack jerk from behind neck, 2 front squats again @ 225
- 23:24, full rx of this was 275 on the strength complexes, failed the first attempt at rack jerk on the second complex and had to strip the weight down and put it back on, core was destroyed! tough wod
Rest 3-4 hours
Wod 2- 25 power snatches @ 75# in 1 min, rest 1 min, 20 unbroken squat cleans @ 95#, rest 1 min, 25 burpees in 1 min, rest 1 min. Each completed station counts as 1 point, continue as long as possible.
-1 round + 22 snatches- this wod mentally kicked my tail, awesome training!
Rest 3 hours
Wod 3- scaled version of second wod on Sat.- 5rft- 2 muscle ups, 10 ctb pull ups, 7 hspu, 40 unbroken double unders, 200 m run
- 13:12, all but last set of mu unbroken, broke up last 2 sets of pull ups, all du's unbroken, felt great awesome gymnastics/running mash up!
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